breakfast


Well, we have gotten the pens, pencils and back to school clothes ready to go!   Let’s also make sure we are set health wise!

  • Every year we hear “Must start off the day with healthy breakfast”, sounds great, but what’s a hurried parent to what do we’re rushed to catch the school bus, as well as get ourselves ready and out the door. 

Here some general tips :

Prepare as much in advance so that you’re not getting things ready in the morning. Set out cereal bowls and high fiber cereal the night before so in the mornings just pour the low-fat milk.

 Have handy easy to go fruits, such as bananas, peaches nectarines that can be easy eaten as you go.   

On the weekends, prepare these easy grab and go breakfast treats to save time during the week.

 toasted cerealOh Parents don’t forget to grab some for your breakfast too!

  •  

During the day, kids need to stay hydrated, water is the best way.  To save  money and cut down on amount of plastic going into the environment , purchase the aluminum water bottles and fill them with water to swap out those sugary drinks.  These cool bottles come in a variety of colors and designs so I’m sure you can find one that will appears to your kid too!  

  • Check your school lunch menu.  With all the nutritional concerns about childhood obesity schools have really stepped up and are making lots of improvements.   So talk to your kids about giving school lunch a positive try.   

  Don’t forget to complete the forms to have your child receive lunch in school.

 If you do have to prepare lunches here‘s a couple of sites with great ideas for packing healthy lunches that will provide nourishment to your kids but not break your budget. 

http://www.eatingwell.com/recipes_menus/collections/healthy_eating_kids

http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_22366_ENU_HTML.htm

 

 Be careful of those convenient highly processed lunch items.  They are high in fat and salt with limited fiber. These products are just advertisements with little nutrition to support healthy kids learning.

  • Another health essential that we don’t want to forget is hand sanitizers.  What an easy way to cut down on sick days!   Stock up on the little packable ones or the individual packets.   Be sure to talk to your kids about covering their mouths when coughing, and using the sanitizers multiple times during the day if they don’t have an opportunity to wash their hands with soap and water.

After school activities and snacks are just as important as the school day.  At some schools, kids sometimes eat lunch long before noon, which means they’re ready for an energy booster by 3 pm.  It’s easy for them to reach for the wrong foods if healthy options aren’t quick and easy for them to grab. One way is to provide tempting grab-and-go snacks that contain protein, iron, calcium and fiber to help power them through an afternoon.  Check out these healthy snacks ideas that are enjoyed by kids. 

 A cheesy chicken quesadilla (recipes follow) is a kid-friendly staple that serves as a perfect mini-meal. The chicken and cheese provide protein, while the seasonings add plenty of flavors. Using whole-wheat tortillas adds fiber and fills kids so they don’t they have to eat the whole thing — a quarter might be just enough for a little afternoon pick-me-up. 

Chicken quesadillas

 Home-made energy bars are great for any time of day.  In this recipe your can substitute with any other dried fruit that your child will enjoy.  The walnuts and oats provide protein and fiber, and the honey gives an extra kick of sweetness.  

chocoberrybarsFor a snack on the go, sweet & salty crunchy munch combines Chex cereal, popcorn, goldfish and bagel chips. Throw some in a plastic snack bag for your child to eat almost any time. If you think your children need a little more protein, you can add some unsalted peanuts and cashews.

crunchy muchIf you have any question on healthy food on a budget just post your questions

 As we just celebrated Mother’s Day, and  the kids made dinner,  It also  reinforced  with  me that many joyful and memorable experiences do not have  to break our budget to be accomplished and that cooking at home with children not only  create family fun, but also teach our children healthy eating habits. 

Cooking together can be a delicious learning experience where kids can explore new foods, learn about healthy eating, and develop math and reading skills as they measure and read directions. These simple guidelines are designed to help you make cooking safe and fun, and to entice your children into trying something new! 

Tips for cooking activities can benefit the whole family. 

  1. Learning to cook helps children to learn about healthy choices. Young people today are growing up with fast food and many choices for unhealthy foods at their fingertips, which is one part of the reason why childhood obesity is on the rise! Teaching your kids to cook healthy foods will help instill skills to last them a lifetime.  The cooking skills learned as child can be especially helpful when kids are older, and can make healthier   food choices to and on their own.
  2. Create family time and bonding. Take time to cook with your kids, and they will have memories that they, in turn, can pass on to their families. It may take a longer time to get the meal or snack done, but the moments with your children will be priceless. (Just remember to have patience and don’t worry about what gets spilled on the floor).  Cooking together, children contribute to the family and they can feel the importance of helping. They are also working together as a team, whether it is with a parent or with a sibling to get the job done.

3.  Children will be more apt to eat what they make.    

Perhaps it is the enthusiasm  creating something themselves, but they will be more likely to eat whatever they had a hand in making.   Cooking new foods is one way to expand your child’s taste buds.

 Remember the basic goals of healthy cooking at home are to reduce the unhealthy fats,  and lower the salt, and sugar in many of the dishes we prepare.  Here are healthy recipes that incorporate these principles and have been tried and accepted well by children.  Just click away.   

So as we watch our food budget and continue to discuss preparing meals at home, don’t forget that the kids can become great chefs too! 

Tip for this week:

 All the major grocery stores in the Boston have yogurt on sale this week.  Here is a delicious recipe for yogurt parfait that children can make with just yogurt, fruit and whole grain cereal.   Serve this for dessert or as a quick breakfast.

 

breakfast_parfait

Follow

Get every new post delivered to your Inbox.